Dr. Gundry & The Glucose Goddess Break Down The BEST "Fake" Sugars! [4df151]

2025-07-18

Post Time: 2025-07-18

Waking up with elevated blood sugar levels, also known as the "dawn phenomenon," can be a frustrating experience for many, especially those managing diabetes or pre-diabetes. These morning glucose spikes are often influenced by a complex interplay of hormones and physiological processes occurring while you sleep. The good news is that you're not powerless against these surges! This article provides you with 10 evidence-based, practical blood sugar hacks to help you tackle those frustrating morning glucose spikes and set the stage for a healthier day.

Understanding the Dawn Phenomenon

Before we dive into the solutions, let's briefly understand the "why" behind these morning spikes. The dawn phenomenon isn't due to any wrongdoings on your part. It's a natural hormonal cascade where, in the early hours, your body releases hormones like cortisol, growth hormone, and glucagon. These hormones help your body prepare to wake up by increasing the amount of glucose (sugar) released from your liver, which is often needed to jumpstart your energy needs for the day. In individuals with impaired insulin sensitivity or insufficient insulin production, this process often results in higher than desired blood sugar readings in the morning. Now, let’s get into how you can counter this!

Hack #1: Optimize Your Dinner Carbohydrate Intake

What you eat for dinner significantly impacts your overnight blood sugar. Consuming high amounts of simple carbohydrates (white bread, sugary desserts, pasta) before bed can trigger a significant glucose spike that may linger into the morning.

  • Actionable Tip: Swap out those simple carbs with a balanced dinner that prioritizes lean protein (fish, poultry, beans), non-starchy vegetables (broccoli, spinach, bell peppers), and complex carbohydrates with a low glycemic index (sweet potatoes, quinoa, brown rice in moderation).
  • Example: Instead of pizza for dinner, try a grilled chicken salad with a variety of colorful vegetables and a side of quinoa.

Hack #2: Evening Exercise

Physical activity has a powerful impact on insulin sensitivity, which helps regulate blood sugar. Engaging in moderate exercise after dinner can help your muscles use excess glucose circulating in the bloodstream before bed. This action essentially helps prevent those high levels from accumulating through the night.

  • Actionable Tip: Go for a brisk 20-30 minute walk after dinner, or do a light strength training workout. Consistency is more important than intensity.
  • Caution: Avoid very intense exercise close to bedtime, which could elevate stress hormones that may worsen the dawn phenomenon.

Hack #3: Adjust Your Sleep Schedule

Insufficient or inconsistent sleep can dramatically impact your hormones and insulin sensitivity. A disturbed sleep cycle often results in higher cortisol levels, leading to increased blood sugar. Aiming for a consistent sleep pattern can help regulate your hormones and positively influence your overnight glucose levels.

  • Actionable Tip: Aim for 7-9 hours of sleep each night, and maintain a regular sleep schedule, even on weekends. Create a relaxing bedtime routine.
  • Scientific Note: Research suggests that both sleep deprivation and disrupted sleep patterns contribute to insulin resistance. A study in the "Journal of the American Medical Association" found that individuals with chronic sleep curtailment had significantly higher morning glucose readings and impaired insulin sensitivity,

Hack #4: Incorporate Pre-Bedtime Snacks (Strategically)

While counterintuitive, a well-chosen pre-bedtime snack might help stabilize your overnight glucose levels.

  • Actionable Tip: If your blood sugar tends to dip at night, a small, low-carbohydrate, protein-rich snack like a small handful of almonds or a spoonful of unsweetened peanut butter can provide sustained blood glucose levels overnight.
  • Example: A few slices of low-fat cheese and a half of an apple with some peanut butter is an option to help you stabilize throughout the night.
  • Caution: The goal here is not a huge meal but a snack to maintain consistent levels. Experiment and monitor how this affects your morning readings to make it right for your body.

Hack #5: Hydration Is Key

Dehydration can elevate blood sugar levels. Ensuring adequate hydration throughout the day and before bed may assist in lowering the overall concentration of glucose in your system. Water will also aid with the removal of wastes as well.

  • Actionable Tip: Drink plenty of water throughout the day, and have a glass of water before going to bed.
  • Expert Tip: Monitor the color of your urine; it should be pale yellow, indicating good hydration.

Hack #6: Optimize Gut Health

A balanced gut microbiome plays a crucial role in glucose metabolism and insulin sensitivity.

  • Actionable Tip: Include probiotic-rich foods in your diet such as sauerkraut, kefir, yogurt and kimchi or consider a high-quality probiotic supplement. Also ensure adequate fiber intake from fruits, vegetables, whole grains, beans, and nuts.
  • Research: Studies have found that certain strains of probiotics improve glycemic control in people with type 2 diabetes. A diverse and healthy gut also helps overall metabolic function, so try a balanced diet.

Hack #7: Stress Management Techniques

Chronic stress elevates cortisol, which increases blood sugar.

  • Actionable Tip: Practice stress-reduction techniques like meditation, deep breathing exercises, or yoga.
  • Example: Spend 10-15 minutes before bedtime doing a calming activity, such as light stretching or reading.

Hack #8: Medication Review

If you are taking medication for diabetes, work with your healthcare provider to review your medication.

  • Actionable Tip: Ensure your medication dosage and timing is appropriate and working with you instead of against you. Be sure to always consult with your doctor or diabetes care team to discuss any adjustments to medication before doing so, and don't just stop on your own.
  • Reminder: The goal is always to be working with your treatment plan and not against it.

Hack #9: Try Apple Cider Vinegar

Studies suggest that consuming diluted apple cider vinegar before bed can lower morning blood sugar. The active component, acetic acid, may improve insulin sensitivity.

  • Actionable Tip: Mix 1-2 tablespoons of apple cider vinegar with 8 ounces of water and consume about an hour before bed.
  • Caution: Always dilute ACV. Drinking it undiluted can damage tooth enamel and irritate the throat. People with digestive problems should consult their healthcare provider.

Hack #10: Regular Blood Glucose Monitoring

Knowledge is power when it comes to managing blood sugar. Monitoring your blood sugar allows you to identify patterns and track the effectiveness of the strategies mentioned.

  • Actionable Tip: Keep a journal to record your blood glucose readings alongside your diet, exercise, and sleep habits. This information is crucial for identifying what works best for your individual needs and is helpful to discuss with your diabetes care team.
  • Frequency: Check your blood glucose levels upon waking, before meals, and 2 hours after meals, especially if you are trying to adjust to new habits. You can also check before bed.

Key Takeaways and Next Steps

Tackling morning glucose spikes is achievable with a holistic approach that focuses on your diet, exercise, sleep, stress management, and medication review with your care team. Try a few hacks from the list and slowly integrate those that work best with your lifestyle. Remember that consistency is key, and it might take a little experimentation to find the right combination that works for you.

By employing these 10 strategies, you'll be well on your way to stabilizing your blood sugar levels, enhancing your overall well-being and enjoying more consistent energy levels throughout the day. Keep the conversation going with your health care providers to ensure that you are getting all of the tools needed for success!

Dr. Gundry and Jessie Inchauspé, also known as the Glucose Goddess, Sit down to uncover the real story behind sugar substitutes. From the trendy sweeteners in your coffee to the "sugar-free" snacks on the shelf, we dig into the science to reveal if these options may be sabotaging your health—and which might actually offer benefits. Together, we’ll break down what’s really happening when you consume alternatives like stevia, monk fruit, erythritol, and allulose. Are they safe, or are they causing hidden issues in your body? If you're struggling with blood sugar spikes, curious about weight management, or just looking for answers on how to live a healthier, balanced life, you don’t want to miss this episode! Watch now to learn if your sugar swaps are truly better for you or if they’re actually sneaky sources of harm. I’m joined by blood sugar 398 Jessie Inchauspé - biochemist & New York Times bestselling author. Her influential books, 'Glucose Revolution' and 'The Glucose Goddess Method' offer profound insights into how blood sugar plays a fundamental role in maintaining our health. —— Order Dr. Gundry’s latest book “Gut Check” here: We discuss simple, powerful hacks for positively impacting your metabolic flexibility – all without having blood sugar 147 after dinner to drastically change your diet, count calories, or cut out anything from your usual routine. Jessie Inchauspé is a French biochemist and New York Times bestselling author of Glucose Revolution and The Glucose Goddess Method. She is on a mission to translate cutting-edge science into easy tips to help people improve their physical and mental health. Her work centers around the startling discovery about the essential role of blood sugar in every aspect of our lives, and the surprising hacks to optimize it. Jessie is the founder of the wildly popular Instagram account @GlucoseGoddess, where she teaches over two million people about transformative food habits. She holds a BSc in mathematics from King’s College, London, and an MSc in biochemistry from Georgetown University. Order Jessie's new book, The Glucose Godess Method From #1 internationally bestselling author of Glucose Revolution, a 4-week, 4-step program with 100+ recipes, an interactive workbook, and the path to feeling amazing. No restrictions. No calorie counting. Eating everything you love. The fast-track to a new life. Follow Jessie Inchauspé The Glucose Goddess online Instagram - Facebook - YouTube - TikTok - Online - ---- Gut Check: Dr. Gundry is the author of The Plant blood sugar level measurement Paradox - A New York Times Bestselling book. Please subscribe to The Dr. Gundry Podcast to learn more about Polyphenols, Leaky Gut, Lectins, and other essential information.
Dr. Gundry & The Glucose Goddess Break Down the BEST
Dr. Gundry & The Glucose Goddess Break Down The BEST "Fake" Sugars! [4df151]